protein diet

Protein, also known as protein, is one of the 3 main components the body needs to exist. It is involved in all life processes. Proteins are of 2 types: plant and animal. Animal protein is more valuable.

It contains essential elements and is absorbed by the body at 92%-98%. Plant-based protein contains only protein and is 60%-80% absorbed, but does not contain dangerous animal fats. For people on a diet, it is very important to correctly compose their diet so that it is balanced. A diet consisting of 60% animal and 40% plant proteins will be ideal.

Diet characteristics

The nutrition system has some characteristics that should be taken into account by all those who are losing weight.

1. Proteins saturate the body of people who are constantly working or playing sports. Such food may be suitable for women who are expecting a baby. A simple protein diet menu is characterized by eating meat, fish and dairy dishes. The nutrition system can be useful for people who want to get rid of excess weight without harm and stress to the body.
2. The maximum period of time for dieting is 14 days. This period will allow you to normalize the weight without harming the body. Protein weight loss results are characterized by stable indicators. To consolidate the result obtained, it is necessary to gradually get out of the nutrition system, excluding fatty, fried and sweet foods.
3. It is recommended to repeat the diet no more than after 6 months.
4. Foods that contain protein require important recommendations to lose weight. The work of the excretory system during the diet is activated, which can cause complications. Therefore, at this time it is necessary to observe the intake regime and consume still water in sufficient quantities.
5. The total number of calories in food should be around 1200-1400. Its deficiency can lead to the interruption of the functioning of internal organs and weaken the immune system.
6. The menu of a protein diet for weight loss for a day allows you to enjoy the taste of your favorite dish (in a small amount) and will allow you to maintain a stable weight.

Recommended and prohibited products.

The protein diet menu for the day is varied and includes a list of certain dishes that can be included in the diet at this time. Recommended products include:

1. Chicken and turkey meat, beef, offal. For a diet, food needs to be boiled or boiled. The most commonly used skinless chicken meat. It is well absorbed and there are no problems with its preparation.
2. Lean fish. It contains the right amount of proteins and trace elements that are important for the normal functioning of the body.
3. Cottage cheese and dairy products. The casein present in its composition will require the body to work hard to digest. As a result, a large number of calories are expended.
4. Buckwheat and oats, bread (rye, black, whole grains).
5. Boiled eggs. The protein they contain is one of the easily digestible and nutritious foods.
6. Vegetables that include a minimal amount of starch (cucumbers, cabbage, celery).
7. Citrus fruits (oranges, grapefruits), sour apples.
8. Canned tuna. They contain a lot of protein and a minimal fat composition.

Special attention should be paid to the intake regimen. You can include herbal teas, freshly squeezed fruit and vegetable juices, purified water.

When compiling a protein diet menu for a week, it is necessary to limit the food content in meals that easily turn into fat:

1. First of all, you need to delete candy. Even fruits can spoil the result, not to mention cakes, cookies and sweets.
2. Fried, fatty and pasta foods should be completely excluded from the menu.
3. Carbonated drinks, jams and juices are also not recommended to drink during the diet.
4. Vegetables containing a lot of starch in their composition (potatoes, legumes, peas).

Refusing such products will allow you to achieve tangible results in a short period of time.

diet schedule

The power system must be carried out as follows:

1. The menu for each day is best divided into several servings (5-6). Drink a glass of purified water in the morning on an empty stomach. Eat your last meal 3 hours before bed.
2. Before lunch, you can eat a small amount of porridge and wholegrain bread. You can eat fruits (apples, oranges).
3. Meals containing protein are included in the diet after dinner, combined with raw vegetables or salads.

Diet menu for 10 days.

The dishes indicated in the table, slimming, are distributed and alternated independently throughout the meal. The recommended protein diet menu for 10 days is shown in the table below.

Day	Breakfast	Dinner	afternoon tea	Dinner
1st day	herbs tea	Chicken breast, braised cabbage, green apples	fat free kefir	steamed fish, Salad
2nd day	unsweetened herbal tea Whole grain bread	An ear that does not contain potatoes, Cabbage salad.	fat free kefir Grapefruit	Low calorie cottage cheese
3rd day	tea without salt	cooked meat, raw vegetables	kefir, Orange	Beetroot and Cabbage Salad
4th day	green tea without sugar Rye bread croutons.	Lean fish stew with vegetables	Cheese "Tofu" Litter	boiled eggs, Grated carrot
5th day	Natural coffee without sugar	cooked meat, Cabbage and Cabbage Salad	Skimmed milk	Fat-free cottage cheese
6th day	tea without sugar	broth, Beet salad	kefir, Grapefruit	cooked chicken, Tomato
7th day	Tea, rye crackers	fish with vegetables, Whole grain bread	Cheese "Tofu" Litter	vegetable salad
8th day	Natural coffee without sugar	cooked chicken fillet, Cookies	Kefir or ryazhenka, citrus	Carrot salad, Scrambled eggs
9th day	sugar free drink	ear without potato raw vegetables	low-fat cheese	vegetable salad
10th day	tea without sugar	Skinless chicken meat Tomato salad	Apples	boiled lean fish

The menu of a protein diet for weight loss for 10 days is diverse. Portions should be taken in moderation so as not to overeat, and leave the table with a slight feeling of satiety.

Menu for 2 weeks.

This is the longest nutritional system that gives an effective and stable result. The 14-day observance will not give a person any inconvenience and discomfort. Recommendations for a protein diet (menu for 14 days).

Day	Breakfast	Dinner	Dinner
1st day	sugar-free black coffee	2 hard boiled eggs braised cabbage, A glass of tomato juice	Baked, fried or steamed fish
2nd day	Coffee without sugar, rye croutons	cooked fish, vegetable salad	Cooked meat (250g. ), a glass of kefir
3rd day	Coffee without sugar, rye croutons	fried zucchini, green apples	2 boiled eggs, coleslaw, boiled meat (200g. )
4th day	sugar-free black coffee	Salad of 3 boiled carrots, Hard cheese (15g. )	Fruits or berries, except grapes and bananas.
5th day	Fresh and grated carrots	Boiled, baked or steamed fish. A glass of tomato juice	Fruits or berries, except grapes and bananas.
6th day	sugar-free black coffee	cooked chicken, salad with vegetables	2 boiled eggs Fresh and grated carrots
7th day	Unsweetened tea (green or herbal)	Boiled veal or beef (250g. ), Fresh fruit	Dinner on one of the days except the 3rd

The second week of the protein diet menu for 14 days assumes the same diet, i. e. repeats the first 7 days. Be sure to observe the consumption regime. You can drink green tea and herbal water. It is completely forbidden to drink alcoholic beverages so as not to create a load on the liver.

The first meal includes only liquid in the form of tea or coffee. During the meal, you should not overeat, it is better to stop with a slight feeling of hunger.

Advantages and disadvantages of a protein diet.

Anyone who is losing weight can diversify their menu by adding their favorite veggies or unsweetened fruits. The positive properties of this system include:

1. The nutrition system allows you to practice intensive sports, which is difficult with other effective and fast methods of losing weight.
2. The diet is practically not accompanied by a feeling of hunger, because the digestion time of protein foods is 4 hours.
3. Body weight is normalized.
4. The immune system is strengthened.
5. There is a healing of the body. The skin is tightened, cellulite is reduced and the condition of hair, skin and nails is improved.
6. The protein diet menu contains a lot of fiber, which allows you to improve the functioning of the intestine.
7. Muscle mass is not depleted due to the presence of protein foods in the diet.
8. Minimal manifestations of fatigue, lethargy, and dizziness, characteristic of other diets.
9. The rate of weight loss with this nutrition system is not fast and it allows you to maintain a stable weight after coming off it.

If you follow the protein diet menu for weight loss for a long period of time, some negative consequences can occur:

1. Using protein for a long time leads to the leaching of calcium and other trace elements from the body, which negatively affects the health of the skeletal system.
2. Decreased performance due to minimal amount of carbohydrates in the diet.
3. There is increased irritability due to a lack of fat in the diet - the main building material of nerve cells.
4. Problems with blood clotting, the formation of blood clots.
5. Protein nutrition can lead to the breakdown of the kidneys and digestive tract.
6. It is not recommended to eat this way for people aged 60 and over.
7. Bad breath caused by excess protein foods.

Before starting weight loss, it is better to consult a specialist so as not to harm the body.

Contraindications.

Any nutrition system, including a protein diet, creates a load on the body. There is an acceleration of metabolism, toxins are removed, fats are burned and the stomach has to adapt to new conditions and other foods.

The organs begin to function in an enhanced mode. If not everything is in order with them, then chronic diseases can get worse, this should be taken into account when switching to a new menu.

A protein diet for every day is contraindicated in these cases:

1. Excretory system diseases;
2. Elderly age;
3. When expecting a baby and during lactation;
4. Cholelithiasis;
5. Pathology of the heart and blood vessels;
6. Allergy to citrus fruits;
7. Digestive tract pathologies;
8. Diabetes;
9. Adolescence.

Any contraindication is a stop sign for people who have opted for this diet. Only after eliminating the contraindications will it be possible to lose weight in this nutrition system.

Helpful hints to improve the effect.

Nutritionists suggest how to lose weight with a protein diet without harm and harm to health. Just sticking to a diet may not be enough to get an effective result.

It is necessary to use the principles of healthy eating, which are effective in the future:

1. Before starting a diet, it is best to undergo a medical examination.
2. You need to get permission from a doctor to comply with this nutrition system.
3. You should consume multivitamins throughout the diet period.
4. When dizziness attacks occur, it is necessary to increase the intake of carbohydrates and fats in the body. It is permissible to add oatmeal to the morning menu.
5. It's best to refuse a protein diet if you feel worse.
6. During the period of weight loss, you cannot take any medication.
7. You should discuss the diet with an expert.
8. You need to eat strictly on time.
9. You must keep counting calories: spend more than you consume.
10. It is best to have dinner 2-3 hours before bed.
11. Dishes included in the menu should only be boiled, boiled or steamed.
12. Dishes volumes: drinks (200 mg), other dishes (150 g) and fruits (100 g).
13. Limit the amount of salt you eat.
14. You need to sleep at least 8 hours a day. Bad habits must be abandoned.
15. Avoid strength sports and cardio.
16. It is best to swim, do gymnastics, aerobics or pilates.

Heads up! The information is published for informational purposes only. Before using the diet, consult your doctor.